Monday 8.10.20

FRONT SQUAT 10-8-6-4 @ 50-60-70-80% of 1RM Establish a 2RM for the day CONDITIONING AMRAP 18 (w/partner) 5 Bar Muscle Ups 5 Lateral Burpees 5 Clusters (135/95) 5 Lateral Burpees

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Friday 8.07.20

BACK SQUAT 2 Back Squats + 1 Pause Back Squat 15min to BEST complex (GBF) CONDITIONING 4 RFT 200m Run 21 Wallballs (20/14) 15 KBS (50/35) 9 C2B Pull Ups

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Thursday 8.06.20

EMPTY BB RECOVERY 3 Rounds NFT 10 Romanian Deadlifts 10 Jump Shrugs 10 Power Cleans (Shoe Laces to Front Rack) 10 Strict Presses ACTIVE RECOVERY 2 RFT 800m Run or 1,000m Row 30 Sit Ups 20 Alt. Light DB Snatch (GBF)

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Wednesday 8.05.20

CLEAN & JERK COMPLEX 30 Double Unders 3 Power Cleans 2 Front Squats 1 Jerk 15min build to heaviest CONDITIONING For Time w/partner 60-40-20 Power Cleans (95/65) Front Squats Push Jerks split reps EQUALLY

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Thursday 7.30.20

CORE POWER 5 Rounds NOT for Time: 12 T2B or 15 Knees 2 Elbows 3 Build to Max Height Box Jumps CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 10 Deadlifts (225/155) 10 Burpees

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Wednesday 7.29.20

SQUAT CLEAN PRIMER Hang Power Clean + Pause Front Squat + Hang Squat Clean 15min build to BEST complex CONDITIONING AMRAP 5/REST 5 600m ROW 1 Round “Cindy” Max Reps Squat Clean (135/95) AMRAP 5/REST 5 400m ROW 2 Rounds “Cindy” Max Reps Squat Clean (155/105) AMRAP 5 200m ROW 3 Rounds “Cindy” Max Reps Read more about Wednesday 7.29.20[…]

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Tuesday 7.28.20

STRICT PRESS 3 Sets of 10 PRESS COMPLEX 2 Push Press + 3 Push Jerk 15min to heaviest AMRAP 14 (w/partner) 10 Hang Power Cleans (115/85) 8 Push Jerks 6 Box Jump Overs (24/20) alternating rounds with partner

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